Proper eye care is crucial during childhood because it’s a phase of eye and vision development. As one gets older, proper eye care is essential to minimize the development of age-related eye conditions such as cataracts and macular degeneration. In particular, if you suffer from macular degeneration in your 30s, it is important to follow these steps to prevent it from getting worse.
Once you reach your 20s and 30s, most people have eyes in good overall health with perfect 20/20 vision with or without eyeglasses or contact lenses. Taking the necessary measures to maintain good eye health will ensure good eyesight in the years to come. Here are several ways to keep your eyes in good shape.
Protection From The Elements
There are safety measures to be familiar with to protect your eyes during the summer and winter months when spending time outdoors.
Make sure to wear sunglasses during the summer and winter seasons. Sunglasses protect your eyes from the ultraviolet (UV) rays of the sun. Look for sunglasses with 100% UVA and UVB protection. It would be best to protect your eyes every time you’re outdoors in daylight. Don’t skimp on wearing sunglasses even on cloudy days since the UV rays can penetrate through the clouds. During winter, the light reflecting off the snow is brighter, putting you at risk of snow blindness.
Other concerns during the winter are:
- Dry air in both outdoor and indoor environments.
- Exposure to wind
- The heat from a furnace or fire
All these can cause rapid evaporation of the tears in your eyes, resulting in dry, itchy eyes. In such scenarios, there are several ways how to protect your eyes during the winter. It would be best to use artificial tears or eye drops to lubricate your eyes and use a humidifier indoors to introduce moisture into your home.
Get Adequate Sleep
A simple way to ensure your eyes stay in good shape in your 30s is to get enough sleep every night. In the long run, it can be harmful if you lack sleep and stay up late several days a week.
Ideally, your eyes will require at least five hours of sleep per night to function properly during the day. If you can’t get enough sleep, it can result in eye twitching, spasms, dry eyes, and even popped blood vessels.
Observe Regular Breaks From The Screen
Facing a computer screen for long hours can be harmful to your eyes, especially if you don’t take enough breaks, leading to eyestrain and tired eyes.
If you spend most of the day in front of your computer or other devices, your eyes will start to feel dry and uncomfortable.
One way to minimize eye strain is to adjust the lighting to lessen the glare from the screen. Allow your eyes to rest for 20 minutes or more at a time, and take the opportunity to blink your eyes.
Maintain A Diet With Antioxidant-Rich Foods
Making adjustments to your diet will help keep your eyes in good shape, especially with the addition of foods that are rich in antioxidants. Doing so will help minimize your risk of developing some eye conditions such as macular degeneration and cataracts, as well as eye damage from exposure to cigarette smoke, sunlight, and air pollution. This tip is of critical importance if you already have symptoms suggesting you might suffer from macular degeneration in your 30s.
Antioxidants such as zeaxanthin and lutein may protect against blue light exposure. Foods such as carrots, eggs, red and yellow peppers, leafy green vegetables, sweet corn, and tomatoes are ideal sources of antioxidants.
If you find the task of including these foods in your diet too difficult or cannot easily access them, an alternative is to take supplements.
Exercise Regularly
One way to maintain good overall health is to follow a regular exercise routine. A regular exercise routine is crucial for eye health since it helps boost blood circulation by supplying oxygen and nutrients to the eye structures and helps eliminate toxins.
Schedule Routine Eye Examinations
One of the ideal ways to guarantee optimal eye health in your 30s and beyond is to undergo an exam at least once every two years. In general, if you have a family history of eye disease, high blood pressure, diabetes, poor vision, or other health conditions that put you at high risk of developing eye issues, your eye doctor will recommend annual eye exams.
Final Thoughts
Proper eye care is crucial if you’re in your 20s or 30s to ensure good vision over the years while minimizing your risk for eye conditions. By considering these eye care and preventive measures and following a regular exam examination with your doctor, you can maintain good eye health and vision for years to come.